Losing weight without exercise is not impossible. You can do a diet without exercise by adopting a healthy lifestyle.
Some types of diets require exercise or physical activity to lose weight quickly. However, it turns out that there are several ways to diet without exercise that are safe for you to apply. Here’s more information.
Various Ways of a Healthy Diet Without Exercise
Here are some ways to diet without exercise that are safe and healthy to apply at home:
1. Reducing sugar consumption
Reducing sugar intake is the right way to lose weight without exercise. Even though it’s hard to avoid because it can be found in various types of instant food and drinks, according to experts, you need to reduce foods high in sugar so that your health and weight are maintained.
2. Avoid foods high in saturated fat
The body does need fat, but avoid fats that are harmful to health, namely saturated fats. Saturated fat can increase blood cholesterol and increase the risk of heart disease. Quoted from the National Health Service, the safe limit for consuming saturated fat for men is 30 grams, while for women it is 30 grams. Some foods high in saturated fat, such as sausages, cream, cakes, biscuits, butter, cheese, and fatty parts of meat. Therefore, choose unsaturated fats that are healthy for the body and effective for weight loss, for example avocados, vegetable oils and lean meats.
3. Avoid refined carbohydrates
Another recommended way of dieting without exercise is to avoid refined carbohydrates. Quoted from The American Journal of Clinical Nutrition, the effects of refined carbohydrates on metabolism are even more dangerous than saturated fats. Some foods are high in refined carbohydrates, such as white flour, white bread, candy, white rice, added sugar, pasta and cereal.
4. Increase protein intake
In addition to avoiding saturated fat and refined carbohydrates, you need to increase your protein intake. Protein effectively satiates longer and keeps hunger at bay. To meet your protein needs, you can eat several foods, such as chicken breast, eggs, tofu, fish, nuts and dairy products.
5. Increase fiber intake
Not only protein, it is recommended that you increase your fiber intake as a way of dieting without exercise. Fiber can speed up the absorption of nutrients and fill you up longer. To meet daily fiber needs, consume a variety of foods, such as vegetables, fruits, whole grain cereals, and nuts.
6. Apply healthy cooking methods
Even though it’s not completely prohibited, you should reduce unhealthy cooking methods, for example frying in oil or deep fry. Apart from being unhealthy, this method of cooking carries the risk of gaining weight. You are encouraged to apply healthy and effective ways of cooking to lose weight, for example, sautéed, baked, or processed into soup.
7. Quality sleep
Quality sleep is associated with weight loss. Quoted from the journal Obesity, adequate and quality sleep is a recommended way of a healthy diet without exercise. In the journal, researchers found that women with poor sleep quality will have difficulty losing weight. This is because when you lack sleep, the levels of neurotransmitters in the body become unbalanced, so that appetite and hunger in the middle of the night increase.